Gael Force West Sub 4.30

Wool

Just want to get a bit of advice on training tips for Gael Force West to get round the course in sub 4hrs 30mins. Have a good base but just want to know how much running, cycling, mountain running and kayaking I should be doing eack week?

Any tips would be much appreciated.

Wonkagirl

Did you do it last yr? if to what time?

hill running, hill running and more hill running would be my advice.. that's what separates the men from the boys (as it were!) on the day.. also there are some pretty vicious (as you'll know if you've done it already) inclines on the cycling element, so again, train on hills as much as possible..
Peter ofarrell (GFW supremo) did a training schedule on the website, have you seen it? it involved a good 3 hour session at the weekend mixing cycling and running, hill running once a week and a few other bits if i recall.. I'm doing a spinning class once a week, bootcamp twice, hillrunning once and then the 2-3hour session at the weekends..

if youre aiming for sub 4.30 you'd need to be doing some strength work in the gym too i'd say.

i'm aiming for 5- 5.30 and will be bloody delighted if it's closer to 5!

ETA- dont bother your arse with kayak training, it's a 9 minute crossing!

Wool

Thanks for the advice, just broke 5hrs in GFW last year, I actually think I need to get a bit of training in this year on the kayak as it was quite disheartening last year not been able to go in a staright line, any tips on where to do a bit of 2 man kayak training?

Peterx

Arrange to sit in In front of a good kayaker on the 2 man kayak:)
I paired up with Leo Murray just about a minute before Brian Kehoe arrived in transition one year (there were timeouts then) ahh well!

If that's not possible maybe try the aforemnentioned Brian Kehoe of Total Experience. He's based on Blessington Lake. I'm sure there are plenty of outdoor companies like his dotted around the country.

(If it's not Ok to recommend one actual individual I'll edit the post)

donothoponpop

Peterx wrote: »

(If it's not Ok to recommend one actual individual I'll edit the post)

Recommendations are great, especially from long-time posters, as long as there is no connection.

(That's monetary connection, no problem with "romantic evening soiree's on the lakes"-type connection)

Peterx

What can I say, it's a beautiful place, he's a beautiful person:D

trinewbie

Peterx wrote: »

Arrange to sit in In front of a good kayaker on the 2 man kayak:)
I paired up with Leo Murray just about a minute before Brian Kehoe arrived in transition one year (there were timeouts then) ahh well!

If that's not possible maybe try the aforemnentioned Brian Kehoe of Total Experience. He's based on Blessington Lake. I'm sure there are plenty of outdoor companies like his dotted around the country.

(If it's not Ok to recommend one actual individual I'll edit the post)

I have been out with Brian and the lads from total experience a few times on thursday nights - great session, and the technique advice definitely makes a huge difference. Only 25 minutes from the M50 too..

Wool

Would anyone have a weekly training schedule for Gael Force West?